Methods of training

Question 1

continuous training

Answer 1

-steady training with no intervals
-intensity is low
-working heart rate is lower, but will still fall within your training zone (needs to be there for 15 mins)

Question 2

advantages and disadvantages of continuous training:

Answer 2

advantages:
-improves aerobic fitness
-can be done individually or in group
-cheap
can do it anywhere
-wide range of activities
-can be adapted to FITT

disadvantages:
-does not improve anaerobic fitness
-boring
-weather dependant
-not good for team sports

Question 3

interval training

Answer 3

-periods of high intensity work are broken up with periods of rest
-high intensity
-good for game players & sprinters (etc)

Question 4

advantages and disadvantages of interval training:

Answer 4

advantages:
-includes repeated sprints (anaerobic)
-includes res periods
-takes place over short periods
-repetitions of high intense work which gets the heart rate to a maximum

disadvantages:
-risk of injury as so intense
-boring

Question 5

fartlek training

Answer 5

-mixture of different speeds, hill work , flat work and soft & hard ground
-good for team games
-periods of work and rest are not structured

Question 6

advantages and disadvantages of fartlek training:

Answer 6

advantages:
-done on variety of terrain
-includes hill work
-very flexible
-can include rest periods if you want

disadvantages:
-ground may not be suitable
-need to be motivated
-weather dependant

Question 7

plyometrics

Answer 7

-when the muscles exert a maximum force in a short period of time
-aim is to increase your muscles explosive power
-improves strength and speed

Question 8

advantages and disadvantages of plyometrics

Answer 8

advantages:
-improves explosive power
-cheap
-can be made very sport specific

disadvantages:
-need to be fit before you start
-need knowledge of your sport
-progress gradually (rest and recovery is important)

Question 9

circuit training

Answer 9

-improves muscular endurance (aerobic & anaerobic)
-involves series of different exercises at stations
-suitable for lot of different sports

Question 10

advantages and disadvantages of circuit training:

Answer 10

advantages:
-can include aerobic and anaerobic fitness
-combines many fitness aspects in one session

disadvantages:
-must be planned, so same muscle group is not being worked consecutively (repeatedly)
-planned to regulate effort levels

Question 11

weight/ resistance training

Answer 11

-uses progress resistance either in the weight lifted, or the number of times the weight is lifted
-increases muscular strength, endurance and bulk
-safest weight is 40-50% of your …. maximum

Question 12

advantages and disadvantages of of weight/resistance training:

Answer 12

advantages:
-can be used to improve muscular strength, endurance and bulk
-wide variety of exercises to choose from
-program can be for specific muscle groups
-easy to monitor progressive overload

disadvantages:
-need suitable facilities/ equipment
-may need spotters
-need knowledge of safety and techniques